Times that you can't get down on the floor, but you still want to work that core. So grab a medium to light free weight, whatever you have around you. And you're going to start with just a nice warm up called a figure eight twist. So you're going to rotate that weight from side to side. And when you do, I want you to think about abs in tight. You're going to do about 10 reps on each side here with me.

All right, so you're rotating. When I bend my knees, it's just taking a little pressure off my back. Okay, so we're going side to side. Halfway there, you guys, so 10 on the sides. Keep the abs engaged. there guys.

Breathing. You got it. Last one, awesome. Okay, now you can set that way down. We're gonna do a sumo squat. Inside bend.

This is one of my favorites really gets those obliques and engages the legs to see the lower abdominals engaged. We're gonna bend side to side. We're trying to bring that elbow down to the knees. We're trying to stay nice and low. If you have to come up a little bit, that's okay. Keep the stomach tight.

You're just giving it a nice extension here. Back and forth. Try to stay lower if you can to try and get that elbow all the way down to the knee. For most of these moves, we're doing 10 on each side. So just breathe through it. abs engaged, only go as far as you feel comfortable.

Don't strain your back here, you're getting a lot of lateral movement. See the sides. Good. Boom, awesome job. Next, we're going to go into a straight leg kick. So you don't need wait for this.

You could add weight if you wanted to. But I want you to start with that way. You're going to take one foot forward, one back, you're going to kick forward at its height as if you're doing a straight leg crunch. So engage the core, reach towards the toe. Good and breathe as you kick the leg up, exhale. Right, that's where the exertion comes from.

You are using a little bit of that hip flexor. So Whole from the stomach as much as you can now switching sides. See how I lost my balance there? All right, so that's because I wasn't as engaged with my core. Think about tightening it up. Breathing each time thinking about that crunch move.

Lower abdominals are getting worked here. Good. Nice job. Last one. Beautiful. Oh one for good measure.

All right now standing Oh, bleak crunch. So what I want to do here is have my feet hip width apart, a little wider base, if you need the balance help, and you're going to bring elbow to me. So I'm trying to get that lateral oblique Side Crunch here by bringing my knee up to meet my elbow. This is not easy, right? Because you do have to have mobility through your hips. Yes, I know and I'm not the most flexible.

So here my abs are working extra hard to really pull that leg up, bending the torso getting that nice Crunch. Good, you're engaging all those core muscles 10 any side you're doing good number breed back and forth. Nice job couple laughs Aswan, beautiful. Now we're going to grab her weight again, we're going to go into a high knee march with the figure eight. So take your weight in hand, usually lightweight at first, this one requires a lot of balance, you're gonna pick the knee up, come across the body, in a figure eight. As you go to the other side, pick the opposite knee.

So you're going across the body, lifting the knee, which is weight, right, you're using your core here. Exhale as you cross the body each time. Alright, so you really get that exertion. Try to keep your balance. Good and keep that core engaged so you don't fall over to the side. If you wanted to.

You could pick your leg up a little last, do a little mini March. Good couple laughs Here we go. Oh my goodness. So your core feels warm, right? It's getting there. Next we're going to go with a woodchopper.

So hang on to that. Wait, what you want is your feet wide again, you're gonna bend your knees, turn your torso, bring that weight down towards the knee, and then up over the shoulder you're standing but pulling the core and strong. So you're here, see here, keeping your abs engaged and getting that rotation, your, your hips are going to rotate a little bit here with that torso. And as you throw that weight up over your shoulder, do you have to slow it down with your abs fried on this side, beautiful now let's go to the other side. So number bend, extend and keep those core muscles engaged and breathe. exhale on the way up.

Inhale Exhale, good, nice work. And as you're throwing that weight up, remember you're trying to slow the weight down and use your core. Back and forth looking good. Last couple. Boom, you got it. Oh, awesome.

Now, I love this next one, okay, this is going to be the trunk twist, but we're giving you a weight. So you're holding on to that weight either this way, or this way. And you're gonna do a trunk twist, but it's short and quick. So here, I just have to really engage. We're doing 20 total. You can do totally more if you want to, right?

Like, go for about 20. All right, and love that one. I don't care if you keep going because I love how it's isometric and you're stabilizing. Next, we're doing rainbow, but you're on one foot. So it's a single legged rainbow over the head with the way and you're just going back and forth here. So as As the weight comes to one side, you're really using the lateral sides of the muscles in the core to stabilize you so you don't fall down, my leg is up as high as I can keep it so that my lower abdominals are also working.

And we're doing 10 total here, before we switch sides. Last one, boom. And then the other side, right, here we go. Come on, stick with me now hope you breath is starting to get up a little bit, right? Because using the core, it's that cardio up, which is why I love it. And it gets that whole torso to stay strong support that spine.

So there's so many reasons to have a tight and strong core, not just the flat belly, but the strong spine, right? That's fine. Oh, okay. Next, we're going to go lateral raise with a crunch. So I'm going to stabilize on one foot, and I'm going to do a lateral raise with my leg and I'm going to crunch using the upper body. So here as my leg comes up, I'm bringing my elbow towards my knee but I'm not Trying to crush my spine here and do a total side bend.

I'm trying to just use these muscles to lift, and then squeeze together. Right, so you're working a little bit of glutes here as well. And this is a great move to do and you're standing in line or whatever you're doing. Let's switch sides, right 10 on each side, here we go, lift, and squeeze. And notice how I'm not just letting that leg flap to the ground. I'm trying to control it, that's where we're really gonna feel the strength happening.

We were controlling our movements, and we're not just using momentum, right? So kind of keep that balanced. Ah, stabilize. Slow on the way down, and slow on the way up. Good. Free.

Last one. Awesome job. Next, I want to take a bent over row with a rotation. So this is going to get the back obliques as well as a little bit of upper body. Okay, so you're going to go into a little split lunch here. And with the row you want the weight in front, as you pull it off, you're going to give it a little row All right, it's not a big one.

You're not opening up your whole body. You're just twisting a little bit here. So your legs are working a little bit upper body. You're getting a little twist. exhale on the way up. Inhale on the way down.

Good. So back obliques. Nice work you guys. The heavier your weight is the harder this one is. Good. Let's go one more.

And they'll switch it up. Boom. Oh my goodness. Alright, so you can look like the back right? We really do want to have a strong back and core. That's all together.

That's all a part of your core, your back, your obliques, frontal abdominals. Good. So twisting, adding that little bit of rotation. Getting those back obliques a little engagement. Good work, you guys. stabilizing one more, boom.

Now this one I want you to come down onto your side. If you have time and space For you, I said it was a standing but this is a bonus because it's one of my favorites, right. So the oblique crunch the side up. Now you can go bent knee, or straight legs. So straight legs would be right here, that knee would be here, and you're just tapping the booty to the floor and lifting, tap and lift. Do the modified version if you need to, because a lot of the bodyweight here provides a lot of resistance.

So you got to decrease that resistance right now. Do it, lift and lower. Try to get 10 of these. This is like my favorite move ever. Because it's really does incorporate everything. Let's go the other side, back and forth.

Good and stabilized. And then we lift up and down. Tap, and lift. You don't have to go all the way to the floor, especially if you're all the way on your feet. That angles not always gonna feel so comfortable. So just doing that little lift here is really engaging all those muscles.

Remember modify if you need to get to 10 you got two more. Come on. One. Good and two